Wednesday

Strength
Back Squat 3x3 at 65%

WOD
For time:
21 - 15 - 9
Row for Calories
Kettlebell Swings 70#/55#
directly into
18 - 12 - 6:
Row for Calories
Lateral Burpees over the bar
Directly into
12 - 9 - 6:
Squat Cleans 155#/105#
200 Meter Run

Tuesday

WOD
AMRAP 15:
15 Box Jump Overs 24"/20"
12 Ring Dips
9 Power Cleans 155#/105#

Then

ROMWOD

Monday

Strength
Overhead Squats 3x3 at 65%

WOD
3 Rounds For Time:
10 Front Squats 185#/135#
20 Chest To Bar Pull-ups
50 Double-unders

Rachel Potter and Sara Fredrickson

Friday

WOD
“AMY 1”
10 MIN EMOM:
ODD: 2 Hang Power Clean, 1 Squat Clean
EVEN: 10 Burpees

Then

“AMY 2”
"Dirty 30"
20 MIN AMRAP:
30 Dumbell Thrusters
30 Alternating Dumbbell Snatches
30 GHD/ABMAT Sit Ups
30 Double Unders
30 Goblet Squats with Dumbbell
30 Handstand Push Ups
*Dumbbell weight is 20% of Body Weight

Happy Birthday Coach Amy